Wednesday, August 16, 2017
“All you need is the plan, the road map, and the courage to press on to your destination.” -Earl Nightingale
081617 WOD
A. Group warmup
B. Single-arm dumbbell press
4 x 8 / side
Superset: Barbell bent-over row
4 x 8 total
Rest 1:30 after each round
C. For time:
6 bar muscle-ups
12 hang power cleans (155/105)
400 meter run
6 bar muscle-ups
12 hang power cleans (155/105)
400 meter run
6 bar muscle-ups
12 hang power cleans (155/105)
14:00 time cap
CF of Fremont
>>Modifications will be on whiteboard